A Simple Approach to Weight Loss (for Cyclists) 

Down from 108 Kg to 88. Very little change in diet. Many hours of zone 2 riding was the key for me. Be warned, loosing weight cost lots of money. Had to replace everything from pants to jackets💸💸

I've done a number of online one on one sessions with Steph where she gave great advice tailored to my specific needs (medical, training and weight loss related). I've reached my goals we set for all of these, I've lost weight, I'm training harder without loosing performance during a session, and my cholesterol levels have reduced. Steph knows her stuff!

This is great info, thanks for sharing Cam and Steph! I have been on the weight loss train from the start of the year and just got into cycling during the last lockdown to help gain some fitness while I get slightly slimmer. The way I diet sort of mimics the techniques outlined here and I can slowly see my performance increasing while I still lose weight.

I'm going to adopt this strategy as best I can including the new info of eating plenty of carbs pre and mid rides(which does bloody work!) Just treat carbs exactly as described- fuel for the workouts. Done keto/carnivore before (performance totally sucked, perpetual Z2) so will make my rest days low carb maybe 60g total and focus on decent protein on these days. My training from January to March was far more structured being on the Kickr and SYSTM, now out on the real roads far harder to monitor/control as there's so many variables(including easing off/freewheeling and deluding myself). Might put in one hard interval session a week back indoors and concentrate on Z2 outdoors but instead of a 110km ride and 2-3 days off to recover try and do 3 days of 40-60 km and a day off.... big rides are ace but they do (aged 55 almost) take their toll on you. I think the more frequently you are actually on the saddle makes you more aware of what you might be eating and doing to undermine your efforts as it's a more constant reminder than infrequent rides of greater length....(and here in Scotland summers are brief and unpredictable- best to get out as often as possible (better for mental health)rather than have "downtime" when the weather is good due to recovery from a long ride)

Yep, I'm definitely in need of losing a few kilos. I'm rolling at around 86kilos (mostly legs and gut) having lost 4 kilos in the last month

Great vid Cam & Steph. As a former dietician, this sounds like really sensible advice. Just wish I could be disciplined enough to follow a good plan like that which didn't include pale ales and copious amounts of cheese.

Love the diversity in your Videos. Another great well explained nutritional tip. Love the colour codes.

Great video. Can’t wait for more content with Steph!

Welcome back to the assie aye training channel, straya! Love it Cam

Interesting, as the research now points to energy availability for athletes, rather than TDEE.

I'm gonna go make myself a chart like that! But reverse for evening workouts

How much grams would be a moderate, high, carb intake?

Great stuff, thanks for sharing

Wwooow! Very helpful!! But what percentage of decrease of carbs are you talking about.I mean what percentage of carbs do you have at rede , yellow and green

What a great simple tool to plan the meals....

Thanks for the great tips cam.

Very helpful video!!!

Program makes sense if youre not keto adapted. Ive included a 36 hour fast every Monday for the last 7 years. I have no issues riding in a fasted state. Just back it off to 80% effort and riding fasted isnt an issue.

I lose 19kg in 6 months on zone 3.

I ride like 10h a week and don't drink alcohol at 23y old and still 88 kg. Been riding for a year with a decently high FTP. Doesn't make sense. I don't eat that much.

Great vid mate, l seem to be hanging around the 80 82kg range. Cant seem to break it, l race every Sunday and have Mark Renshaw's shop ride tueadays....which is shall we say, inteeeeense. Other riding days are mainly lower zones, I just always seem hungry or hangry too. Hey maybe you could come to Bathurst one day? Do the tueaday shop ride, so a hot lap of Mt Panorama, on a road bike it really is as much fun as you can have with your pants on 😆 love the channel mate.

Nostradamus once said "eat less crap and you reach your Hill faster"

What do you suggest for backing off carbs when eating a vegan diet? The main stay of the diet is carbs and starches.

In the plan as it shows, you never eat breakfast (only a potential snack) before your training? Does that mean you train fasted? :O

Great content, I often don't pull back on the carbs on rest day rest day and I need to. When Steph says ramp the carbs up at dinner the night before the interval session the next morning, how is that increase measured? Is it measured in grams per kilo of your body weight or just say add 50 or 100g to carbs to you dinner meal? Obviously we don't want to consume to much surplus of calories to ensure weight loss but we need to fuel ourselves for the next workout so it's a fine line between eating that extra 50-100grams of pasta which might be to many calories. Hopefully there is covered in an upcoming video. Thanks for the great content.

What kind of bike stand is that?

So the meals are post ride meals? How about pre ride sir?

How about "A Simple Approach to Gaining Muscles"? Strong > skinny. Kinda miss that these days. Cam himself isn't skinny either.

So you're saying that keeping a bowl of chocolate on the table to grab a handful every time I walk by isn't helping me lose weight 🤔

Yes more of this content… and of her 😉

Oh, I've got it now... this is for people competing in the Olympics. So easy, NOT.

I have a crush on Steph. Love the video!

Boring and complicated, that means nobody can use it and succeed !!